The Weekend WODs

By April 12, 2019 WODs No Comments

Saturday Open Gym: 7:30a-9:00a & 12:00p-2:00p

Saturday
Teams of 2
100 Front Squats – L: 75/55; Spl: 115/75; S: 135/95
100 Deadlifts – L: 115/75; Spl: 185/125; S: 225/155
50 Front Squats – L: 95/65; Spl: 155/105; S: 185/135
50 Deadlifts – L: 155/105; Spl: 225/155; S: 275/185
+
E2M until finished:
L: 14/10; Spl/S: 20/14 Cal Bike or Row
*Start with Calories

*Cap = 35min. If you think you can destroy certain weight, then up them to whatever makes sense to you and your team. Need to lower the weights? That’s ok too, just pick something that gets spicy for those sets of 50.

TO BE CLEAR, you are completing the 20 Cals and then getting as many reps of the 100 Front Squats as possible until the 2min mark. Then you complete another 20 Cals (or whatever you choose) and keep chipping away.

Sunday
In 10min, complete:
10 Rounds
L: 8; Spl/S: 10 1-DB Hang Clean and Jerks – L: 25/15; Spl: 35/25; S: 50/35
L: 8; Spl/S: 10 Wallballs

-rest 3min, then in 10min, complete:

10 Rounds
L: 6; Spl/S: 8 Cal Bike or Row
8 Hanging Leg Raises; Spl/S: T2B

-rest 3min, then in 10min, complete:

10 Rounds
10 Wallball Slams
L: 8; Spl/S: 15 Pushups

Leave a Reply